The 4 Pillars of Ultra Running
Overload and recovery
In order to make the body better, you need to stress it. Stress it to a point that requires adaptation. Once you’re there you cannot keep applying the same stress for further adaptation. You need to allow your body to recover for adaptation to occur.
Progression
Only after you’ve followed principle #1 can you then apply a higher stress. More long-run volume, more time at intensity, less recovery, less time off between runs. Lots of ways you can progress.
Individuality
Your life and your fitness. No two training programs should be exactly the same.
Specificity
If you’re training for a running event, running is what you should primarily be doing. If your ultra is mountainous with technical trails, training on similar terrain will better prepare you for race day.
All 4 of these pillars must be used in order to have an effective training program. Leave one out and the entire program may crumble
